Every year, some of us centre our new year resolution around food. But after only a few months (if we’re lucky!) we give up and return to our past habits. Healthy food is one of the most fundamental necessities we need to function well in all aspects of our lives, especially in education! Whether we are students in school or university, our general and academic well-being is undeniably dependant on the substances we put into our bodies. Our energy levels and our concentration will all be affected by the food we eat and our performance and grades will reflect the same! So, how do you know what to eat and not to eat for better results?
5 Keys to better eating and better grades
1. Moderation is key.
As many of us may know by now, diets don’t work. But do we really let it sink in? I’ve heard my friends tell me many times that they can’t touch chocolate because they are on a diet. But would two squares of chocolate really change their calorie intake by that much? The answer is no. Moderation is key, which means having a little bite of dessert, after a well-rounded meal will do absolutely no harm. Moderation also means that there is no need to ban a food group, because a varied diet guarantees that you will get all of your nutrients. Portion control is also important, but will vary depending on your height, gender, age, level of activity and metabolism. For an overview on potion size, check out the following article by Bupa.
2. East well, small and regularly.
Healthy and delicious snacks can help increase your energy and concentration as you work and study, as well as help with appetite control. By eating every few hours (a good pattern is 3 meals, with a snack between each meal) you will not go hungry, and therefore be less likely to overeat at meal times. You would be surprised how much more you might be eating if you are too hungry before a meal. The calories can really add up! As tutors, we can certainly tell when a student we tutor and mentor is not eating enough or at the right times. As mentors, we always check in with them or parents and ensure eating habits are corrected.
3. Know how food works.
Each food item affects your body in different ways. The following pyramid will give you a good overall idea. But also researching how many calories each food has (for example a cup of rice, versus an apple, or square of chocolate), and how they impact your sugar levels and insulin production, will be incredibly useful to help you grasp what a balanced diet looks like, as well as help your overall well-being. Food can be our friend or enemy, so really get to know it inside and out.
4. Stay hydrated – water, water, water!
Staying hydrated is crucial in staying healthy. As a Harvard Health Publishing article highlights, drinking enough (water in particular) helps your body and organs maintain a healthy functioning. It also can help you feel less hunger, as being dehydrated can sometimes be confused with hunger and lead you to eat more than your body needs. Water also cleanses body and brain toxins. We always make sure plenty of water is on our students’ tables as we tutor them! It’s a must.
5. Get enough Zzz.
The importance of sleep is undeniable. Although many high achieving people may brag about how little sleep they need, compromising on our sleep really impacts our health negatively and can lead to poor health, depression, lack of focus, mood swings and many other problems. Most of us need at least 8 hours every night. This BBC article goes over the key facts about our sleep and why it is so important.
As London’s leading tutoring service, we go much beyond the basics and really care for our students well-being in their education and grades and also health. Can we tutor/mentor your child?
Contact us today at email@example.com or 02030867311 to ask a question or set up your free consultation.